"Taylormade Blueprint For Victory"

A competition looms on the horizon.(Excalibur) December 3, 2012.. Time to get it together and start the weeks of preperation that will allow me to be on the top of the podium and not on the bottom (or not at all).

Awaking each day, wanting only to get into the gym, and push my training to the next level, to surpass the efforts of the previous workout. As I head to the gym, the normality of everyday life begins to fade, to be replaced by the anger and rage that I will use to destroy every rep of every set in the next couple of hours. I am careful to avoid contact with any "normal" people, for this would surely lead to an unpleasant confrontation, a waste of energy and possibly a run in with police.

We all know that just sitting around on our ass thinking will not win competitions. Only good action and planning will take us to the next level. As I get ready for the gym, the calm before the storm, I am relaxed. I am now ready for the pain, sweat and pure torture that I am going to endure in this heavy workout.

The beginning of my blueprint goes like this.. Here is the basic rundown of my Blueprint For Victory. The split that I am using is an old school four days per week training split.
Monday: Chest/Abs/Calves
Cardio 30 minutes pre-workout Recumbent Bike (Moderate Pace)

  •  Bench Press 4 x 5-10
  •  Incline Barbell Press 3 x 6-8
  •  Incline Dumbbell Press 2 x 6-8
  •  Cable Crossover or Pec Dec 3 x 12-15
  •  Seated Calf Raise 4 x 25
  •  Ab crunches 3 x 25

Tuesday: Back
Cardio 30 minutes pre-workout Recumbent Bike (Moderate Pace)

  •  Pullups 4 x 15
  •  Barbell Row (reverse grip) 3 x 6-8
  •  One Arm Dumbbell Row 2 x 15
  •  Cable Row (low pulley) 3 x 8-12
  •  Front Pulldown 2 x 12-15
  •  Deadlift 3 x 5-8
  • Wednesday: Rest
  • Cardio 60 minutes

Thursday: Shoulders/Abs/Calves
Cardio 20 minutes pre-workout Recumbent Bike (Moderate Pace)

  •  Standing Barbell Press 3 x 5-8
  •  Seated Dumbbell Press 3 x 8-10
  •  Dumbbell Lateral Raise 3 x 10-12
  •  Upright Row (wide grip) 2 x 10-12
  •  Barbell Shrug 3 x 5-8
  •  Dumbbell Shrug 3 x 10-12
  •  Hack Calf Raise 4 x 10-12
  •  Seated b crunches 3 x 25

Friday: Arms
Cardio 20 minutes pre-workout Recumbent Bike (Moderate Pace)

  •  Close Grip Bench Press 3 x 5-8
  •  Barbell Curl 3 x 5-8
  •  Skullcrusher 3 x 8-10
  •  Alternate Seated Dumbbell Curl 3 x 8-10
  •  Tricep Pushdown 3 x 10-12
  •  Hammer Curl 3 x 8-10
  •  Rope Cable Kickback 3 x 12-15
  •  Preacher Cable Curl 2 x 12-15

Saturday: Rest
Cardio 30 minutes

Sunday: Legs

  •  Leg Extension 3 x 12-15
  •  Leg Press 4 x 5-8
  •  Power Squat Machine 3 x 8-10
  •  Standing Leg Curl 3 x 12-15
  •  Seated Leg Curl 3 x 10-12
  •  Stiff Leg Deadlifts 3 x 6-10

Taylormade: My Typical Diet
Meal #1: 10 egg whites, 1 cup of oats

Meal #2: Dymatize Iso 100 Whey (3 sccops), 5 oz yam potato
Meal #3: 10 oz chicken, 1 cup rice, 1 cup string beans, 1 tsp flax oil

Meal #4: 3 Dymatize Iso 100 Whey (3 scoops), 3/4 cup oats

Meal #5: 8 oz. lean beef, 3/4 cup rice, 1 cup string beans

Meal #6: 2 cans of tuna, 1 serving of red kidney beans,large green salid, vinegar dressing

I am now ready As you sit in the crowd wondering who that guy is, think of this. That guy, the one with his hoodie down low, staring off into the abyss. The guy with a headset on so he can create his own world free from distraction. The guy with the look in his eyes like someone just hurt his family. The guy with calloused hands from all of the back breaking work from day to day. The guy that changes the stage when he emerges from the shadows. The guy that brings the total package... He's the same guy that would give you the shirt off of his back if you needed it. You know who that guy is? He is me and this is my Taylormade Blueprint for Victory..

Carl Taylor
"Train Like a Pro"
2011 NPC Western States Overall Champion